It’s time to bust out the beans, especially if you loaded up on them during one of your pandemic food shopping sprees and haven’t used them yet. Summer is the ideal time to open up a can of beans for a satisfying no-cook supper. Oh, and don’t worry if you stocked up on the dried variety, because even though they take somewhat longer to prepare, they offer even more versatility.
Naturally gluten-free, high-fiber, and vegan, beans are a high-protein ingredient that everyone will love, especially those on a budget. Depending on the variety, they’re a nutritional bargain, with a 1/2-cup cooked serving providing at least 20 percent of the daily value (DV) of dietary fiber, folate, and manganese; at least 10 percent DV of protein, potassium, iron, manganese, and copper; and 6 to 8 percent DV of selenium and zinc.
